Are There Any Home Remedies for Sleep Apnea?

Obstructive sleep apnea can cause someone to wake up roughly a hundred times in a single night by temporarily and repeatedly stopping them from breathing. It is one of the most common sleep disorders out there, affecting millions of Americans, and includes symptoms like frequent and loud snoring, waking up gasping for breath, insomnia, and fatigue during waking hours. It tends to affect males, people who are overweight, and seniors more than the general population. While someone with sleep apnea should seek professional treatment, here are some home remedies that can help you deal with the symptoms in the meantime.

Change Your Sleeping Position

Obstructive sleep apnea involves the tissues in the mouth and neck closing off the airway as they relax or become blocked during sleep. Sleeping on your back can worsen these symptoms by maximizing the amount of tissue that can obstruct your airflow. Sleeping on your side, however, can increase normal breathing throughout the night.

Get More Exercise

Obesity is a key risk factor for sleep apnea, but exercise can improve its symptoms even if you do not lose any weight. Regular cardio exercise can strengthen the respiratory system and help it to function normally during sleep. Yoga can improve oxygen levels through its many breathing exercises, which can reduce the number of sleep disruptions you experience during the night.

Raise the Head of Your Bed

If your sleep apnea worsens when you lie on your back, but you have difficulty sleeping on your side, raising the head of your bed by about sixty degrees can help keep your airway clear during sleep. You can do this using an adjustable bed or by creating an incline using pillows, cushions, or a body wedge to elevate your head.

Use a Humidifier

Dry air can cause irritation to the respiratory system. A humidifier is a machine that increases moisture levels in the air, and using it in your sleeping space can open your airways and facilitate clearer breathing by decreasing congestion. Many models allow users to add scents like lavender, peppermint, or eucalyptus oil to their reservoirs, which can provide soothing anti-inflammatory effects. These devices will need regular cleaning because they can accumulate mold and bacteria.

While sleep apnea can be a tiresome nuisance during the night, there are measures you can take at home to improve the quality of your sleep. While it is necessary to consult with a professional while dealing with sleep apnea, good self-care can help you feel rested and energized for the day.

About the Author

Dr. Deborah A. Romack earned her Doctor of Dental Surgery with honors from Baylor College of Dentistry in 1998. Since 2005, she has participated in numerous continuing education courses covering airway obstruction, snoring, obstructive sleep apnea, and upper airway resistance syndrome. Her practice in Weatherford, TX offers sleep apnea treatments including oral appliances, in-office screenings, snoring treatments, and combined therapy. If you are interested in sleep apnea treatment, contact her office online or dial (817) 594-3806.